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Homework #1: The Exchange System for Meal

Planning

 

Exchange Calculations


Use this chart to answer the questions below. The chart shows that 1 starch exchange has 15 grams of carbohydrates, 3 grams of protein, and 0 grams of fat (keep in mind that this is not true of all starches), 1 low-fat milk exchange has 12 grams of carbohydrates, 8 grams of protein, and 5 grams of fat (compare this to whole milk and non-fat milk), and 1 fruit exchange has 15 grams of carbohydrate, no protein and no fat). Additional exchanges simply mean multiplying the exchanges on this chart with 2, 3, 4 or more exchanges.


1 exchange    CHO(gms)    Protein(gms)             fat(gms)                                 kcal

starch             15 . . . . . .       3 . . . . . . . . . .             0 . . . . . . . . . . .                       72

milk                12 . . . . . .       8 . . . . . . . . . .             8 (whole milk) . . . . . . . . .     152

                       12 . . . . . .       8 . . . . . . . . . .             5 (low-fat) . . . . . . . . . . . .      125

                       12 . . . . . .       8 . . . . . . . . . .             0-3 (non-fat/very low-fat) . . . 80

meat                0 . . . . . .       7 . . . . . . . . . .             8 (high fat) . . . . . . . . . . .      100

                        0 . . . . . .       7 . . . . . . . . . .             5 (medium fat) . . . . . . . .      73

                        0 . . . . . .       7 . . . . . . . . . .             3 (lean meat) . . . . . . . . . .     55

                        0 . . . . . .       7 . . . . . . . . . .             0 (very lean meat) . . . . . .      28

vegetable         5 . . . . . .       2 . . . . . . . . . .             0 . . . . . . . . . . . . . . .               28

fruit                15 . . . . . .       0 . . . . . . . . . .             0 . . . . . . . . . . . . . . .               60

fat                    0 . . . . . . .      0 . . . . . . . . . .             5 . . . . . . . . . . . . . . .               45


** Appendix D in your textbook lists the specific foods that are considered to be part of each food group (e.g. olives and avocado are listed under "Fat").




Instructions: Calculate the grams for each macronutrient for the food group and exchanges provided and show your calculations:


 Example: 2 whole milk exchanges would have:

           a. how many grams of CHO? 2 x 12 = 24 (or 2 exchanges of whole milk x 12 grams of carbohydrate per exchange = 24 grams of carbohydrate)

           b. how many grams of protein? 2 x 8 = 16 (or 2 exchanges of whole milk x 8 grams of protein per exchange = 16 grams of protein)

c. how many grams of fat? 2 x 8 = 16 (or 2 exchanges of whole milk x 8 grams of fat per exchange = 16 grams of fat)



1. 4 vegetable exchanges would have:

           a. how many grams of CHO? 

           b. how many grams of protein?

           c. how many grams of fat? 


2. 5 fruit exchanges would have:

           a. how many grams of CHO?

           b. how many grams of protein?

           c. how many grams of fat?

 

3.  3 high fat meat exchanges would have:

           a. how many grams of CHO? 0

           b. how many grams of protein?

           c. how many grams of fat? 


4. 8 starch and 4 fat exchanges would have:

           a. how many grams of CHO?            

           b. how many grams of protein?         

           c. how many grams of fat?                


5. 5 starch exchanges and 6 lean meat exchanges and 5 vegetable exchanges would have:

           a. how many grams of CHO?

           b. how many grams of protein?         

           c. how many grams of fat?                            



6. Based on the chart on the previous page fill in the number of grams for each food based on the number of exchanges. Add the totals of each macronutrient (i.e. total for CHO, total for protein and total for fat). Then use those answers to complete the final 3 questions.

Based on the following:


Exchanges/food group

CHO (g)

Pro (g)

Fat (g)

7 starch

4 fruit

4 vegetable

3 medium fat meat

2 low-fat milk

4 fat

Totals (in grams):




a. Calculate the calories for each macronutrient. Show work

           CHO:

           Protein :

Fat:                 

           Add all three for the total calories:


b. Calculate the percentage of calories that come from each macronutrient. Show work.

CHO? 

Protein?

Fat?    


Look Up Foods

 

Here is Sarah's 24-hour food summary. Go to Appendix D in your textbook. Read the information about the US Dietary Exchanges. For each food, identify its exchange group and number of exchanges.  Breakfast is completed as an example.

 

Meal

Food

Exchange List

Number of Exchanges

Breakfast

1 ½ cups cooked oatmeal

1 cup 2% milk

1 cup of orange juice

Starch

Reduced fat milk

Fruits

3

1

2

Snack

4 oz muffin

2 tsp margarine

Lunch

2 slices bread

2 oz turkey

1 T mayo

1 oz potato chips

1 small apple

Dinner

5 oz pork chop

1 cup of rice (cooked)

½ cup cooked collard greens

½ cup of ice cream

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